Deutschexpand_more

Jo 285

nach kirstydemariveles

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Zusammenfassung

  • event_availableMay 18th, 2023
  • schedule60 minutes
  • equalizer32 sets,  312 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. Cardio 1 : 20 sec on 10 sec off x 2 - 6 mins

  • Set 1: 1 x 0 lbs
  • Set 2: 1 x 0 lbs

Total: 0 lbs

3. Cardio 2 : 20 sec on 10 sec off x 2

  • Set 1: 1 x 0 lbs
  • Set 2: 1 x 0 lbs

Total: 0 lbs

4. 1A. DB Chest press

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 19.84 lbs

Total: 476.2 lbs

5. 1B. A press

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

6. 2A. Goblet squats (6 singles/12 3 pulse and heel raise)

  • Set 1: 18 x 17.64 lbs
  • Set 2: 18 x 17.64 lbs

Total: 634.93 lbs

7. 4. Backward step then step in (10 each side) then bend back knee for 8 pulses

  • Set 1: 16 x NaN lbs
  • Set 2: 16 x NaN lbs

Total: NaN lbs

8. Hinge over, place fingertips on floor and 12 pulses

  • Set 1: 12 x NaN lbs
  • Set 2: 12 x NaN lbs

Total: NaN lbs

9. 3A. DB row

  • Set 1: 12 x 15.43 lbs
  • Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

10. 3B. Band compound row

  • Set 1: 16 x NaN lbs

Total: NaN lbs

11. 5A. Bicep curl band

  • Set 1: 12 x NaN lbs
  • Set 2: 12 x NaN lbs

Total: NaN lbs

12. 5B. Standing tricep kickbacks - 12 then 8 pulses

  • Set 1: 12 x 4.41 lbs
  • Set 2: 12 x 4.41 lbs

Total: 105.82 lbs

13. 5C. Lat raise with rotation and overhead press

  • Set 1: 10 x 4.41 lbs
  • Set 2: 10 x 4.41 lbs

Total: 88.18 lbs

14. 6A. Side plank with dips

  • Set 1: 8 x NaN lbs
  • Set 2: 8 x NaN lbs

Total: NaN lbs

15. 6B. Leg extension with slow crunch to the side - 10 each side

  • Set 1: 20 x NaN lbs
  • Set 2: 20 x NaN lbs

Total: NaN lbs

16. 6C. C curve with dumbell lift

  • Set 1: 6 x 2.2 lbs
  • Set 2: 6 x 2.2 lbs

Total: 26.46 lbs

17. Ball slams 90 secs

  • Set 1: 1 x NaN lbs
  • Set 2: 1 x NaN lbs
  • Set 3: 1 x NaN lbs

Total: NaN lbs